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Water makes up around 66% of your body weight, and a man can’t get by without it for more than a couple of days. Each organ, tissue, and cell in the body rely on upon water.

  • Balances out the body liquids.
  • Keeps up the temperature of the body.
  • Lubricates the eyes as well as the joints.
  • Ensures your tissues and spinal line.
  • Helps your body get rid of the accumulated poisons.
  • Helps assimilation.
  • Controls calorie admission.
  • Keeps your skin looking great and young.

Without water, your body would quit working appropriately. To remain hydrated, drink liquids and eat nourishment’s rich in liquids.

On occasion, your body may lose liquids more than expected. This can happen because of physical action, sweating, diabetes, vomiting or diarrhea.

This causes an electrolyte irregularity in your body, which leads to dehydration.

Many individuals are ignorant when their body needs water. Understanding the indications of lack of hydration is crucial for your overall health.

Here are some cautioning signs that show your body needs water.


Feeling lightheaded and having headaches are signs that your body needs water. When your body’s hydration levels drop, it prompts to a lessened measure of liquid encompassing your mind, which shields it from gentle knocks and development.

This is the cause of headaches. Moreover, the stream of oxygen and blood to the mind is reduced as a result of dehydration.

One report highlights the conceivable triggers of headaches and migraines, and lack of hydration is one of them.

When you’re having a headache, rather than going after a pill, drink a glass of water. If the cause is dehydration, the pain will stop.


As the human mind is comprised of around 90% water, it certainly gives hints when is dried out. The absence of it in the mind can influence your mood and memory.

Lack of hydration can also cause difficulty in focusing, forgetting things easily and troubles in communication.

In a recent report, analysts found that mild dehydration makes people get worse results on psychological assignments and have trouble when deciding. Those people also experienced anxiety and fatigue.


Having a bad breath is another sign that your body needs water. Because of the absence of water, your body creates less spit, which contains antibacterial properties. This prompts to having bacteria in the mouth, bringing about bad breath.

Alongside terrible breath, you can have a dry mouth. Water works like an ointment, which keeps the bodily fluid films moist, therefore forestalling dry mouth.


Water greases up the stomach related framework and keeps the stomach related tract clean. This helps in the prevention of constipation.

Besides, when you lose a lot of liquids because of vomiting or diarrhea, the stool can become harder and you can be constipated. The absence of water in the body can even bring about acid reflux and heartburn.

A recent report says that fluid restriction and loss can cause constipation. Therefore, it is of high importance to keep yourself hydrated.


Whenever you have sudden cravings, drink a glass of water before eating something. Whenever dried out, your body sends false flags that you are hungry, when really you are thirsty.

Longing for a salty treat can be because of loss of liquids and electrolytes in the body. Have a sports drink that contains sodium, or make lemon water by blending the juice of 1 lemon in a glass of water alongside 1 tsp. of salt.

A few people encounter desires for something sweet. This happens when your body encounters trouble with glycogen creation. For this situation, settle on natural products like papaya, watermelon, or berries.


When you are not utilizing the restroom at regular intervals, your body is likely liquid deficient. A sound measure of water admission results in urinating 4-7 times each day. As your body discharges poisons through pee, not urinating at normal interims can be dangerous.

Additionally, watch out for the shade of your pee. It is a vital pointer of your hydration level. Clear or light-hued pee demonstrates a very much hydrated body, while golden hued pee shows concentrated pee and is generally a sign that your body needs water.


When you are feeling lethargic and exhausted, it can be because of dehydration. The absence of water causes low circulatory strain and insufficient oxygen supply all through the body. The absence of oxygen causes lethargy and a lazy feeling.

Moreover, when you are dried out, your body needs to work harder to guarantee a proper blood course, transporting supplements.

Remaining hydrated is one of the simplest approaches to remain invigorated, so keep your water bottle always near you.


Water is an imperative segment of solid joints and ligament because they contain around 80% of it. At the point when your body needs water, your bones begin pounding against each other, creating torment in the joints.

At the point when your body is hydrated, your joints can deal with sudden developments, for example, running, or jumping.

Moreover, depletion of liquids through sweat can make muscles contract, prompting to spasms.


Another sign that your body needs water is dry skin. The skin is the body’s biggest organ, and it requires a decent measure of liquids to stay in great condition.

A low level causes less sweating, which implies the body is not ready to wash away overabundance of oil aggregated on the skin for the duration of the day. Moreover, as water flushes poisons from the body, lack of hydration builds the danger of skin breakouts, dermatitis, and psoriasis.

Another undeniable indication of lack of hydration is chapped dry lips.

Henceforth, alongside using a moisturizer for your skin, ensure you are hydrating your skin from the back to front by drinking water.


Being dehydrated will cause lessening in plasma volume. This influences blood course and expands your heart rate.

Specialists found that the heart rate changes a normal of three pulsates every moment for each 1% change in body weight coming from dehydration.

Besides, lack of hydration causes changes in electrolytes display in your body, prompting to low circulatory strain. Because of additional weight on your body, heart palpitations turn out to be faster. This can cause panic or anxiety.

When you feel your heart thumping speedier, take a stab at tasting water gradually to check whether you will feel better. If the issue continues, counsel your specialist.

How to Prevent Dehydration:

  • Drink a lot of water and different liquids consistently.
  • Start your day with a glass of water (room temperature) and drink one full glass before each meal.
  • If you are occupied and regularly neglect to drink water, set a suggestion to drink a glass of it a couple of times each day.
  • Always carry a bottle of water, regardless of where you are going.
  • Along with water, begin including liquids-rich foods in your eating routine.
  • Avoid drinks, for example, liquor, caffeinated beverages and others that contain caffeine.
  • When experiencing a fever, diarrhea or vomiting, drink more liquids.

Consult your specialist if you are experiencing a rapid or weak pulse, you feel dizzy or extremely thirsty.


The Olympic Experience with Dara Torres; Clinical Trials & Research; Benefits of Coconut Water

Episode 17.33 with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.

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Segment One (01:40): Dr. Nik Verma sits in for Dr. Brian Cole, with Steve Kashul and talks with Dara Torres5 Time Olympian Swimmer/12 time Medalist. Dara talks about her competition experience and training routines over the years.  

Dara Torres is arguably the fastest female swimmer in America. She entered her first international swimming competition at age 14 and competed in her first Olympic Games a few years later in 1984.

At the Beijing Olympic Games in 2008, Dara became the oldest swimmer to compete in the Olympic Games. When she took three silver medals home – including the infamous heartbreaking 50-meter freestyle race where she missed the Gold by 1/100th of a second – America loved her all the more for her astonishing achievement and her good-natured acceptance of the results.

In total, Dara has competed in five Olympic Games and has won 12 medals in her entire Olympic career. Her impressive performance in Beijing and her attempt at the 2012 London Olympic Games has inspired many older athletes to consider re-entering competition.

Career Highlights

  • 2009 U.S. Nationals Gold Medalist in 50m Freestyle
  • 2009 World Championships (8th 50m Freestyle, 4th 4×100 Freestyle)
  • Five-Time Olympian; 12-Time Medalist
  • First U.S. swimmer to compete in 5 Olympics
  • U.S. Record Holder in 50m Freestyle
  • Broadcast: NBC, ABC, NBC, ESPN & more.

Segment Two (13:18): Dr. Nik Verma talks with Steve about the importance of clinical trials and research, translational research, current studies in biologics and the use of stem cells. Currently, Dr. Verma maintains an active clinical practice performing over 500 procedures per year. He is Director of the Division of Sports Medicine and Director of the Sports Medicine Fellowship Program. In addition, he serves as a team physician for the Chicago White Sox and Chicago Bulls, and Nazareth Academy.nikhil verma

In addition to his clinical practice, Dr. Verma is actively involved in orthopedic research with interests in basic science, biomechanics and clinical outcomes, and has recently received funding for his work from Major League Baseball.

He has authored multiple peer-reviewed manuscripts in major orthopedic and sports medicine journals, numerous book chapters, and routinely serves as teaching faculty for orthopedic courses on advanced surgical techniques. He frequently serves as an invited speaker or guest surgeon for national and international orthopedic sports medicine meetings. 

Segment Three (19:07): Scott Sandler, President & CEO of COCO5 talks about the benefits of coconut water for professional athletes and weekend warriors & how COCO5 Coconut Water differs from other hydration products.


COCO5 combines the powerful hydrating properties of young coconut water with all natural flavors to create a hydration beverage perfect for any time of day or night. Clean, refreshing and brilliantly delicious. Nothing artificial. Ever.

COCO5 replenishes the body with all 5 essential electrolytes your body needs. Magnesium, Sodium, Potassium, Chloride and Calcium.

  1. Eliminate chemical additives, dyes and high fructose corn syrup found in leading fluid replacement beverages. 
  2. Replace fluids lost through sweat.
  3. Restore electrolytes depleted during exercise.
  4. Reduce cramping and gastric distress often experienced with conventional sports drinks.
  • All Natural ingredients
  • Benefits come from coconut water, not artificially added ingredients or chemicals
  • Unlike other hydration drinks, the electrolytes in COCO5 are naturally occurring (sodium, potassium, calcium, magnesium, chloride and small amounts of other nutrients)
  • Colors and flavors are from natural fruits and vegetables
  • No artificial dyes (i.e., Red40, Bluel, Yellow5)
  • No artificial sweeteners. Stevia (Rebiana) is used as a sweetener from a plant (no artificial sweeteners such as Sucralose, Aspartame or Acesulfame potassium as found in other hydration drinks)
  • Maximum absorption due to the balance of carbohydrates and electrolytes

Treating Hip Injuries; Responsibilities of a Team Physician; Healing Muscle Soreness

Episode 17.08 with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.new host image

Segment One (02:10): Dr. Shane Nho from Midwest Orthopaedics at Rush discusses hipImage result for femoral acetabular impingement injuries including FAI (Femoroacetabular impingement).  FAI is a condition of too much friction in the hip joint.  Basically, the ball (femoral head) and socket (acetabulum) rub abnormally creating damage to the hip joint.

The damage can occur to the articular cartilage (smooth white surface of the ball or socket) or the labral cartilage (soft tissue bumper of the socket).Most patients can be diagnosed with a good history, physical exam, and plain x-ray films.  A patient’s history will generally involve complaints of hip pain (front, side, or back) and loss of hip motion.

shane nho mdDr. Nho completed his surgical internship at New York Presbyterian Hospital of Weill Cornell Medical College and a residency in orthopedic surgery at the Hospital for Special Surgery in New York. He returned to the Chicago area to complete a fellowship in sports medicine at Rush University Medical Center.

He was the recipient of the Herodicus Society Traveling Fellowship and has trained with hip arthroscopists and hip joint preservation surgeons from the United States and Switzerland. He has a specific interest in the arthroscopic treatment of athletic hip injuries, hip joint preservation surgery for femoroacetabular impingement (FAI), hip labral repairs, shoulder instability, rotator cuff repair, and knee arthroscopy. More…

Segment Two (13:44): Steve talks with Dr. Nikhil Verma from Midwest Orthopaedics at Rush about his responsibilities and experience as the head team physician for the Chicago White Sox. Thanks to Dr. Verma for filling in for Dr. Cole as co-host on this episode.nikhil verma

Dr. Verma is Professor and Director, Division of Sports Medicine, Fellowship Director, Sports Medicine, Department of Orthopedics, Rush University Medical Center. Dr. Verma specializes in treatment of the shoulder, elbow and knee with an emphasis on advanced arthroscopic reconstructive techniques of the shoulder, shoulder replacement, knee ligament reconstruction and articular cartilage reconstruction and meniscal transplantation.

A graduate of the University of Pennsylvania School of Medicine, Dr. Verma completed his orthopedic residency at Rush-Presbyterian-St. Luke’s Medical Center. He then completed a fellowship at the Hospital for Special Surgery in sports medicine and shoulder surgery. While in New York, he served as an assistant team physician for the St. John’s University Athletic Department. He also received specialized training in treatment of shoulder and elbow disorders in the overhead throwing athlete. More…

Segment Three (22:01): Jon Duncombe, PT, DPT, MSPT, OCS, CIMT, CSCS, GCS from ATI Physical Therapy discusses healing muscle soreness. John received his Master’s of Physical Therapy degree from the University of Wisconsin – Madison in 2001, has obtained his Doctorate in Physical Therapy through the Evidence in Motion Institute of Health Professions (EIM) and has also finished a 2 year Orthopedic Residency program with EIM. He is board certified as an Orthopedic Clinical Specialist from the American Physical Therapy Association.

While at the University of Wisconsin he became a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association as well as a Golf Conditioning Specialist. John treats a vast array of outpatient orthopedic dysfunctions, looking at a wide variety of structures, tissues, and systems that may be contributing to the source of symptoms.

His special interests are in post surgical shoulder and knee patients as well as cervical-thoracic injuries. John works for ATI Physical Therapy in the northern suburbs outside of Chicago, where he serves on their Education Advisory Board, is chairman of the ATI Spine Education Committee, and also serves as a Mentor Leader for current EIM Doctoral and Residency students.

When Healthy Becomes a Dangerous Obsession: Exploring Orthorexia


We’re all familiar with the term ‘clean eating’ and know how important it is to eat the right foods in the right balance, no matter what our eating regime or diet plan is. But what if this turns into an obsession that becomes out of control? Experts are now seeing a distinct rise in the number of people suffering from a condition called Orthorexia Nervosa and with it, a fixation on so called ‘self-righteous eating’.

Exploring Orthorexia

Someone with this condition will become obsessed with the quality and purity of their food, they may avoid eating out, or anything that anyone else other than themselves has touched.

Whatever diet plan or eating regime you’re following, whether young or old, getting the right balance of nutrients is important in maintaining good health for everyone.

However, the Orthorexia sufferer will go the opposite way and become very restricted in the types of foods they will eat – often turning to a raw food diet, or one that restricts many forms of good quality proteins and micronutrients needed for healthy living. Jordan Younger, blogger and founder of ‘The Balanced Blonde’ was one such sufferer, whose vegan diet became so restrictive that her periods stopped and she became fearful of eating anything with protein in it, calling eggs her ‘fear food’.

The Orthorexic Diet

As we’ve seen, despite their obsession with health and clean living, the diet of the Orthorexic can be very lacking. The condition also spills out into other areas of life too, meaning that the sufferer may become very socially isolated, withdrawn or depressed. As their obsession increases, their physical health will suffer too, with women reporting that their periods cease, their hair starts to fall out and their teeth and nails become brittle and break easily.

Side Effects of the Condition

Sufferers may end up unaware or unable to identify any of their own physical feelings towards food:

  • They may not recognize when they are hungry
  • They may not recognize when they are full
  • If they fall off the wagon and eat anything they consider to be impure, their urges to become stricter in only eating pure food will grow stronger


Treatment for more severe cases of the condition can involve inpatient therapy and counseling, combined with anti-anxiety medications and an eating plan that will slowly reintroduce missing nutrients, proteins and minerals into the diet that have previously been cut out. It’s a highly treatable illness that has a good recovery rate.

Contributed by Jess Walter, Freelance Writer